10 No Cook Summer Meals from Weight Watchers

Cantaloupe Soup with Basil & CrabPuree
2 cups cubed cantaloupe with 1/2 cup mango nectar. Pour the mixture into a large bowl and stir in 1 small shallot, minced; 6 basil leaves, shredded; 3 dashes hot pepper sauce; and 1/4 teaspoon salt. Chill at least 2 hours. Top each serving with 3 ounces cooked lump crab meat, picked over for shell and cartilage.Serving size: 1 1/4 cupsPOINTS® value: 3

Cranberry-Nut Turkey Roll Ups
Spread two medium low-fat whole-wheat tortillas each with 1 tablespoon whole-berry cranberry sauce and 1 tablespoon fat-free mayonnaise. Top each with 3 ounces thickly sliced deli turkey breast, 1 leaf Romaine lettuce, and 1 teaspoon chopped pecans. Roll up and serve.POINTS value: 4

Bombay Tuna Salad
Drain a 6-ounce can of chunk white tuna packed in water and place in a bowl. Mix with 1/4-cup fat-free mayonnaise; 1 celery stalk, thinly sliced; 2 tablespoons minced red onion; 2 tablespoons sliced almonds; 2 tablespoons golden raisins; 2 teaspoons curry powder; 2 teaspoons lemon juice; and 1/4 teaspoon salt. Place a bed of Boston or Bibb lettuce on each of two plates and divide tuna between them.POINTS value: 4

Melon & Berries with Poppyseed Dressing
Combine 1 cup diced watermelon, seeded or seedless; 1 cup diced honeydew melon; 1 cup sliced strawberries; and 1 cup raspberries. Toss with 1/4-cup bottled low-fat poppy seed dressing. Serve over 1/2 cup 1% low-fat cottage cheese.Serving size: 2 cupsPOINTS value: 5

Ceviche
Toss 4 ounces sea scallops, thinly sliced, and 4 ounces skinned red snapper filet, diced, with 1/2 cup fresh lime juice in a medium glass bowl. Cover and refrigerate until the fish becomes opaque, about 1 hour. Drain, then toss with 1 large tomato, diced; 1/2 medium avocado, pitted, peeled, and diced; 1 small red onion, minced; 2 tablespoons chopped fresh cilantro; 2 tablespoons fresh lime juice; 3 dashes hot pepper sauce; salt to taste; and ground pepper to taste. Serve immediately, cold, on a bed of shredded iceberg lettuce. NOTE: Ask for sushi-grade fish at your market.Serving size: 1 cupPOINTS value: 5

Chunky Roast Chicken Slaw
Pull 6 ounces of white meat off a store-bought roast chicken. Mix with 1 small Napa cabbage, finely shredded; 1 Granny Smith apple, peeled, cored, and shredded; 1 celery stalk, thinly sliced; 1 small shallot, minced; and 1/4-cup low-fat ranch dressing.Serving size: 2 cupsPOINTS value: 5
Two Bean Chili Salad with Smoked Chicken
Drain and rinse one 14 1/2-ounce can French-style green beans and place them in a large bowl. Toss with 1 cup canned kidney beans, drained and rinsed; 6 ounces chopped store-bought smoked chicken breast; 1 tablespoon cider vinegar; 2 teaspoons chili powder; 2 teaspoons olive oil; salt to taste; and ground pepper to taste.Serving size: 1 1/2 cupsPOINTS value: 6

Thai Summer Rolls
Soak 6 Thai rice paper wrappers (available in the Asian aisle of most supermarkets) in warm water until soft, about 10 seconds. Lay them flat on your work surface and top each with 1 large cooked cocktail shrimp (about 1 ounce), 2 cucumber slices, 2 tablespoons shredded carrot, 1 tablespoon minced scallion (green part only), and 1/2 teaspoon hoisin sauce. Roll to seal in the filling; serve immediately or wrap tightly in plastic wrap and refrigerate 1 hour.Serving size: 3 rollsPOINTS value: 4

Mozzarella & Tomato
Thinly slice two large beefsteak tomatoes. Layer the slices with 4 ounces thinly sliced part-skim mozzarella and 12 basil leaves. Sprinkle the stacks with 2 teaspoons aged balsamic vinegar and 1/2 teaspoon salt.Serving size: 1 1/2 cupsPOINTS value: 4
Optional: Accompany each serving with 4 ounces cooked large shrimp, drizzled with a splash of white wine vinegar.POINTS value: 6

Chef's Orchard Salad
Place 1 1/2 cups mixed greens on each of two plates. Top each set of greens with 1/2 peach, pitted and thinly sliced; 1/4-cup blueberries; 1/4-cup small red seedless grapes; 3 ounces thinly-sliced deli roast beef; and 2 tablespoons bottled fat-free vinaigrette. POINTS value: 5

Tomato Basil Bisque

Is there anything nicer for lunch on a chilly or rainy day than tomato soup and grilled cheese? I maintain there is not! Here is a simple version with just a few ingredients.

1 tablespoon olive oil

1 large onion, chopped

1 tablespoon chopped garlic

6 ounces fresh basil (stems discarded)

1 quart half-and-half

2 fresh ripe tomatoes, chopped

1 28-ounce can whole, chopped or crushed tomatoes

Kosher salt and Fresh Ground Pepper to taste

1. In a Dutch oven or saucier, cook onion in olive oil over medium high heat, about 4 minutes. Stir in garlic and cook about 30 seconds. Add desired amount of kosher salt and fresh ground pepper. Stir in basil and cook about 30 seconds. Add half and half and fresh and canned tomatoes. Simmer 10 to 15 minutes.

2. Puree contents of the pot in a blender or food processor, working in batches if necessary. Serve with a grilled cheese sandwich on sourdough bread (or your favorite kind), a good book, cold weather, and a snuggly blanket.

Honey Pecan Chicken

Just double this if you're serving four.

2 tablespoons soy sauce
2 tablespoons honey
1/3 cup finely chopped pecans
1/3 cup crushed cornflakes
2 chicken breasts

• Preheat oven to 425 degrees. Line a baking sheet with foil and spray with cooking spray.
• Combine soy sauce and honey in a shallow dish, and pecans and cornflakes in another shallow dish.
• Dip each chicken breast in honey sauce and then in the pecan crumb mixture. Press extra crumb topping all over chicken breasts and drizzle any extra honey sauce over the tops of the chicken breasts.
• Tent with another piece of foil and place in oven for 10 minutes. Remove foil, bake an additional five minutes.

Menu suggestions- serve with:
mashed sweet potatoes with brown sugar, cinnamon, and butter
snow peas sauteed with garlic and a little olive oil

Simple Raspberry Muffins

1 egg, slightly beaten
1/4 cup oil
1/2 cup milk
1 tsp vanilla
1/2 cup sugar
1 1/2 cups flour
2 tsp. baking powder
1/4 tsp. salt
1 1/2 cups fresh or frozen raspberries (or blueberries, or combination)

1. Combine egg, oil, milk and vanilla.

2. Combine dry ingredients and add to egg mixture.

3. Fold in berries.

4. Fill greased muffin cups 2/3 full, sprinkle with additional sugar and bake at 400 degrees for 25 minues. Let cool slightly before serving. Makes 1 dozen.

Easy Beef Burgundy

Could NOT be easier or more yummy.

From Better Homes and Gardens Low-Carb Slow Cooker Recipes
Makes 6 Servings
333 cal, 18 g fat, 1 g fiber = 8 pts/serving (rice or pasta extra)

1.5 pounds beef stew meat, trimmed and cut into 1 inch cubes
2 T. cooking oil
2 cans condensed cream of mushroom soup
3/4 cup Burgundy wine
1 envelope onion soup mix
8 oz. fresh mushrooms, sliced
Hot cooked whole wheat pasta or brown rice for serving

In a large skillet in hot oil, brown the meat (half at a time if necessary). Drain off fat. Combine soup, wine, onion soup mix in your slow cooker. Stir in meat and mushrooms.

Cover and cook on low heat setting for 8 to 10 hours or high heat setting for 4 to 5 hours. If desired, serve over hot pasta or rice.

Layered Mexican Chicken Casserole

Delish! This is also great the next day. You can make this with leftover rotisserie chicken if you have some on hand. You could also throw in different kinds of beans, cilantro or other mexican seasonings, whatever you like ... it's very versatile.

2 pounds uncooked chicken breast (boneless & skinless)
30 oz. canned black beans, rinsed and drained
3 cups light sour cream
2 cups shredded Mexican style cheese blend
4 oz. chopped green chiles
2 tsp. ground cumin
1/2 tsp. black pepper
12 medium corn tortillas, cut into 2 inch strips
salsa for serving

1. Preheat oven to 350 degrees. Coat a lasagna pan with cooking spray and arrange half of tortilla strips in one layer on bottom of pan.

2. Place chicken in a medium saucepan and fill with enough cold water to just cover chicken. Set pan over medium high heat and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through, about 10 minutes; drain. When chicken is cool, cut into 1-inch pieces.

3. Meanwhile, assemble together beans, sour cream, 1 cup of shredded cheese, chiles, cumin, and pepper (I threw in a few extra spices too); add chicken when ready and mix well.

4. Add half of chicken mixture to the prepared pan, layer with remaining tortilla strips and then top with remaining chicken mixture. Sprinkle with remaining 1 cup of cheese.

5. Bake until filling is bubbly and cheese is melted, about 30-40 minutes. Let stand 5 minutes before serving. Serves 12, 6 WW points per serving. Serve with salsa on the side, if desired.

Pasta with goat cheese and roasted asparagus

From Everyday Food, May 2007
This recipe couldn't be simpler or more delicious. Just 5 ingredients!

2 lbs. asparagus, ends snapped off
4 tablespoons butter, cut into cubes
12 oz. cavatappi (corkscrew) or other short pasta
5 oz. goat cheese
2-3 tablespoons snipped fresh chives, for garnish

1. Preheat oven to 450 degrees. Bring a large pot of water to boil for pasta. Place asparagus on a large rimmed baking sheet; dot with 1 tablespoon butter, and season with salt and pepper. Roast until tender, tossing occassionally, 10 to 15 minutes; cut into 2-inch lengths.

2. While aspargus is roasting, generously salt boiling water. Add pasta, and cook until al dente, according to package instructions. Set aside 1 1/2 cups pasta water; drain pasta and return to pot.

3. In a medium bowl, combine goat cheese, remaining 3 tablespoons butter, and 1/2 cup pasta water. Season with salt and pper, and whisk until smooth. Add goat-cheese mixture and asparagus to pasta; toss to combine, adding more pasta water if necessary for sauce to coat pasta. Serve pasta garnished with chives.

550 cal, 20.3 g fat, 7.4 g fiber
Serves 4

Chicken Curry in a Hurry

1/4 cup low fat mayo
6 oz. fat free plain yogurt
1 tsp. curry powder
1 tsp. ground ginger
3 tablespoons finely minced onion
1 zucchini, diced (optional... you could add whatever veggies are in season or omit)
2 chicken breasts, cut into strips
1 tsp. paprika
1/2 tsp. pepper

Combine first 5 ingredients in a bowl.

Toss chicken with paprika and pepper.

Spray non stick skillet with Pam and turn heat on medium-hight. Saute chicken for 4-6 minutes, until golden brown on both sides.

Turn heat down to low. Add curry mixture, heat through, 3-5 minutes.

Serve with hot rice!

Serves 2.
8 points/serving.

Superfast Chicken Tenders

1-2 lbs. fresh chicken tenders
1/2 tsp. salt
1/3 cup yellow cornmeal
1 (1 oz) envelop Ranch dressing mix
2 Tbs. all purpose flour
1 Tbs. paprika
3 Tbs. olive oil

1. Sprinkle salt evenly over chicken tenders. Stir together cornmeal and next 3 ingredients on a plate or shallow dish. Dredge chicken in mixture, coating both sides.

2. Cook, in batches if needed, in hot oil, about 5 minutes each side or until nicely browned and cooked through the middle.

French Onion Biscuits

These biscuits epitomize yum-yum for the tum-tum and are easy peasy.

1 (8 oz.) carton French onion dip
1 /4 cup milk
1 Tbsp. finely chopped fresh parsley
2 cups all-purpose baking mix
1 Tbs. butter, melted

1. Whisk together first 3 ingredients until smooth. Stir in baking mix until well blended. Divide dough into 12 equal prtions, and arrange on a lightly greased baking sheet. Brush tops of dough with melted butter.

2. Bake at 450 degrees for 7-8 minutes or until lightly golden. Let stand 5 minutes before serving.

From the March 2007 issue of Southern Living magazine.

Chicken Pie Casserole

I made this up as I went along and found it delightfully easy and perfect for a cold winter's weeknight! You could of course substitute with what you have on hand - use deli meat instead of ham steak, or pulled rotisserie chicken; use whatever vegetables are hanging about your freezer; use condensed cream of chicken soup instead of mushroom, etc.

For filling:
10 oz package frozen peas and carrots
2 cups diced chicken
1 average ham steak, diced
1 can cream of mushroom soup
1 envelope of dried Lipton cream of chicken soup
about 3/4 cup milk

For topping:
3/4 cup shredded Cheddar cheese
1 cup biscuit baking mix
1/4 cup milk
1 1/2 teaspoon dried Italian seasoning
2 eggs

PREPARATION:
Heat oven to 375°.

Combine the frozen peas and carrots, chicken, ham steak, can of soup, and cream of chicken soup envelope in a sauce pan. Fill empty soup can up about 3/4 with milk and add to mixture on stove until mixture is creamy and not too thick. Add a little more milk as needed for desired consistency. Bring mixture to a boil, stirring well, then turn down to low and keep warm while making topping.

In a bowl, combine the grated cheese, baking mix, milk, herbs, and eggs.
Add the warm chicken mixture into an ungreased 2-quart baking dish. Spread biscuit mixture evenly over the top with a spatula.

Bake in 375° oven for about 35 minutes, until crust is browned and filling is bubbly. Remove from oven and let stand for 5 minutes.

Turkey-Sausage Kebabs

These were YUMMY and super-easy.

Serves 4
Per kebab: 218 cal, 11 g fat, 2 g fiber
WW PTS: 5
from WWM Sep/Oct 2006

1/4 cup RF balsamic salad dressing
1 T chopped fresh oregano
1 large garlic clove, pressed
1/4 tsp freshly ground pepper
3 sweet Italian turkey-sausage links (about 3/4 lb), cut crosswise into 12 pieces
12 fresh or dried bay leaves
1/2 red onion, cut into 12 pieces
1 large bell pepper, any color
1 large zucchini, cut crosswise into 8 pieces

1. Line the broiler pan with foil. Spray the broiler rack with nonstick spray and preheat the broiler. If using wooden skeweres and/or dried bay leaves, soak them in water 30 minutes.

2. Meanwhile, combine the dressing, oregano, garlic, and ground pepper; set aside.

3. Alternately thread the sausage, bay leaves, red onion, bell pepper, and zucchini on 4 skewers. When threading the sausage, go through the casing sides, not through the cut ends. Place the kebabs on the broiler rack and brush with half the dressing mixture. Broil the kebabs 5 inches from the heat, 6 minutes. Turn, brush with remaining dressing, and broil until the sausages are cooked through, 6-7 minutes longer. Discard the bay leaves before eating.

Mandarin Salmon Wraps

If you have leftover salmon from a previous night's dinner, this is a great way to use it for lunch.

Serves 6
Per Serving (1 wrap): 158 cal, 7 g fat, 2 g fiber or 3 WW PTS

1 (14 3/4 oz) can salmon, drained -or same amt. cooked salmon
1 (11 oz) can Mandarin oranges, undrained
1/2cup finely chopped scallions
2 T. peanut butter
1 T. plus 1/4 cup ginger-flavored soy sauce (such as Whole Foods brand)
1 T. fresh lemon juice
2 cloves garlic, pressed
6 whole wheat flour tortillas
1 T. rice vinegar

Drain oranges and reserve 2 T. liquid. Chop enough oranges to equal 1/2 cup and reserve the remaining organges for a green salad you can have on the side.

Whisk together peanut butter and 1 T. of soy sauce with lemon juice and garlic. Combine this mixture with salmon, green onions, and chopped oranges. Spoon a portionof the salmon filling in each tortilla and wrap it up to serve.

In a small bowl, combine remaining 1/4 cup soy sauce, reserved orange juice and Tablespoon of rice vinegar to serve on the side as a dipping sauce.

Tuna, Sun-Dried Tomato, and White-Bean Salad

Serves 1
WW Pts. per serving: 6
300 cal, 6 g fat, 8 g fiber
from WWM March/April 2006

3 large sun-dried tomatoes (not in oil) cut into 1/4 inch pieces
1 T. red-wine vinegar
1 T. balsamic vinegar
1 tsp. EVOO
1/4 tsp. salt
1/4 tsp. black pepper
1/2 cup rinsed and drained canned white beans
1 3 oz. can tuna, drained
1/2 stalk celery, diced
1 scallion, thinly sliced
4 large fresh basil leaves, torn

1. For dressing: combine tomatoes and vinegars in a glass measure. Nuke for 15 seconds. Cover and let stand until softened, about 5 minutes. Stir in oil, salt, and pepper.

2. Meanwhile, combine the beans, tuna, celery, and scallion in a small bowl. Add the dressing and toss to coat. Sprinkle with the basil and serve! Or refrigerate for up to 4 hours in an air-tight container.

Turkey and Zesty Slaw Wrap

Serves 1
WW Pts per serving (1 wrap): 3
194 cal, 5 g fat, 5 g fiber
from WWM March/April 2006

3/4 cup broccoli-coleslaw mix
2 teaspoons horseradish mustard
1 1/2 teaspoons apple-cider vinegar
1/2 teaspon EVOO
1/4 teaspoon freshly ground pepper
Pinch salt
Pinch sugar
1 (8 inch) whole-wheat flour tortilla
2 slices smoked turkey (about 2 oz)

1. Combine the coleslaw mix, mustard, vinegar, oil, pepper, salt, and sugar in a medium bowl.

2. Place the tortilla on a microwavable plate. Cover with a paper towel and nuke for 15 seconds. Spread the tortilla evenly with the coleslaw mixture. Fold the bottom over and roll up to enclose the filling. Serve right away or refrigerate for up to 4 hours.

Super Versatile Quiche, a.k.a. Alton Brown's "Refrigerator Pie"

Recipe courtesy Alton Brown and the Food Network

Basic Ingredients for:

1 cup heavy cream, half-and-half, or whole milk
2 eggs
2 pinches kosher salt
Freshly grated nutmeg

(The above make what is called a "royale.")

1 frozen 9 inch pie crust (or I really like Pillsbury's refrigerated kind; they come rolled in plastic, 2 to a box)

The fun and "versatile" part:
Use any one of the following combinations, or be creative with whatever you have in your fridge. Only takes about a cup of combined ingredients.

- Cooked spinach, cheddar cheese, cubed cooked ham
- Bacon, sauted leeks or onion, gruyere cheese
- Roasted chicken, sundried tomatoes, goat cheese
- Blanched asparagus and smoked salmon


Directions:
In a nonreactive, stainless steel bowl, combine the cream, half-and-half or milk and the eggs. Whisk until combined thoroughly. Add the salt and nutmeg. Whisk to combine.

Heat oven to 350 degrees. Evenly distribute the pie fillings in the pie crust. Do not overfill. Do not pour too much royale into the crust; the eggs will expand upon cooking. Bake the pie until it is firm to the touch like set Jell-O, about 45 minutes. Cool the pie for at least 15 minutes before slicing.

10 Minute Tortellini

Serves 4

coarse salt and ground pepper
1.5 lbs. frozen cheese tortellini
1 package (10 oz.) frozen peas
2 tbs. butter
1 garlic clove, smashed (NOT pressed)
1/2 cup shredded Parmesean cheese

1. In a large pot of boiling salted water, cook tortellini about 2 minues less than package instructions (so probably for only a couple minutes). Add peas; cook until pasta is al dente and peas are tender, 2 minutes more. Reserving 1 cup of pasta water, drain. Set aside pasta and peas.

2. Melt butter in pasta pot over medium-low heat. Add garlic, cook until fragrant, about 1 minute. Discard garlic.

3. To pasta pot, add pasta and peas, Parmesean, and 3/4 cup reserved pasta water; season with salt and pepper. Toss to coat. Add more pasta water, if necessary, to thin sauce. Serve, topped with additional Parmesean if desired.

Per serving: 674 calories, 18.8 grams fat, 6.7 grams fiber or a whopping 14 WW points.
But it is yummy and super quick - so save your points for a splurge!

from Food magazine, issue 35, September 2006, p. 106

Categories: Categories: Pasta

Pains au Chocolat

From WW magazine, Sep/Oct. 2004: "Only the French could elevate a simple bread-and-chocolate sandwich to these heights: a warm, cream gush of chocolate wrapped in crisp, flaky pastry. With reduced-fat croissant dough available in your supermarket, this glorious treat is ready in minutes."

I like to pair this with an orange and coffee drink made with milk for an indulgent 5 pt. breakfast!

1 (8 oz) tube reduced-fat croissant dough
2 oz. good-quality bittersweet chocolate, chopped, or 4 tablespoons semisweet choc. chips
1 large egg white,lightly beaten
2 tsp. sugar

1. Preheat the oven to 375. Line a baking sheet with foil.
2. Unroll the dough and separate into 8 triangles. Spread 1/2 tablespoon of chopped chocolate (or 12 chips) in a then line 1/2 inch above the bottom of each triangle. Roll up, starting from the bottom and ending with the point, curving slightly to form a crescent. Place the croissants on the baking sheet, points tucked under, 2 inches apart.
3. Brush the tops of the croissants with the egg white, then sprinkle eachwith 1/4 tsp. sugar. Bake until golden, about 15 min. Let cool, then serve.

Per serving (1 croissant): 129 cal, 6 g fat, 1 g fiber; WW PTS=3.

Tip: Store any cooled leftovers in an airtight container at room temp. Warm in a 200 degree oven for 10 min. before serving again.

Black Bean Soup with Pepper Cheese Toasts

1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/2 cup chopped ham
1 15oz. can black beans, rinsed and drained
1 14 oz. can FF chicken broth
1 1/2 tbs. italian-flavored tomato paste
1 tsp. ground cumin
2 tbs. RF sour cream
1 tbs. chopped fresh cilantro

Place a large nonstick saucepan over medium-high heat until hot. Add onion and pepper; saute 3 min. or until vegetables are crisp-tender.

Add chopped ham, beans, and chicken broth to onion mixture. Stir in tomato paste and cumin; bring soup to a boil, reduce heat, and simmer 5 to 6 min. or until soup is slightly thickened.

Ladle soup into individual bowls; dollop each serving evenly w/ sour cream, and sprinkle with cilantro. Yield: 2 servings (serving size: 1 1/4 cups).

Cal=258, fat=3.3 g, Fiber=12.1 g, WW PTS=5.


Pepper Cheese Toasts

4 (1/2 inch thick) slices French bread baguette
1/4 cup shredded pepper jack cheese

Preheat oven to 350. Sprinkle 1 tbs. cheese on each bread slice, bake for 5 min. or until cheese melts. Yield: 2 servings, 2 slices each.

Cal=111, fat=4.9 g, fiber=0.6g. WW PTS=3


Found in Cooking Light Suppers, p. 164

Orange Steak

2 beef flank steaks (about 5 oz. each)
3 tbs. orange juice
1 tbs. sherry
1 tsp. soy sauce
1 tsp. brown sugar
1/2 clove garlic, pressed

Mix all ingredients together in a large ziploc bag, add steaks and marinate in fridge overnight.

Preheat oven to broil. Pull steaks and discard marinade. Place steak on broiler or grill and cook till desired, about 4 mintues on each side for medium.

Serves two. 279 calories, 15 g fat, 0 fiber.

Serving ideas: serve with mashed potatoes and snow peas.